In case you didn’t hear, they re-opened registration for the CrossFit Games on Thursday.  We were able to get 9 of our members signed up, so CrossFit Kinnick will be sending a team up there after all.  Here is Ron cranking out some Handstand Push-ups.

Five rounds for time of:
2 pood Kettlebell swings, 25 reps
25 GHD Sit-ups
25 Back Extensions
25 Knees to Elbows

Post time to comments.

Five rounds of:
Deadlift, 3 reps
Handstand push-ups, max reps

Post Deadlift loads and number of Handstand push-ups to comments.

This past Monday we had a special “Memorial Day WOD” for a group of LA County Sheriff Recruits.  We broke them into two teams of 6 and had them do special team WOD.  We will have a video of the event posted next week so be sure to check it out.  Here are the guys getting coached on their squat forms during the warm-up.  They all pushed really hard and they were neck and neck until the end.  Good job guys!!!

Rest Day

For time:
Row 1000 meters
25 Burpees
Row 750 meters
50 Burpees
Row 500 meters
75 Burpees

Post time to comments.

For time:
75 Push-ups
95 pound Sumo-deadlift high-pull, 50 reps
50 Ring Dips
45 pound Weighted Pull-ups, 30 reps
25 Handstand Push-ups

Post time to comments.

Complete as many rounds in 20 minutes as you can of:
95 pound Clean and Jerk, 15 reps
Run 400 meters

Post rounds completed to comments.

Here is Evan cranking out GHD situps during “Michael” yesterday.

Rest Day

Jeremy set a new PR of 3:54 for “Fran” last week.  Good Job!!!  Ron is right on his heels with a new PR of 4:25.  Keep pushing guys!!!

“Michael”

Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

Post time to comments.

“Cindy”
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

OR

“Mary”
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

Post your choice of girls and rounds completed to comments.

Here is Amanda, Ozzy, and Chris learning the Medicine Ball Clean. Good work Guys.

Deadlift 1-1-1-1-1-1-1 reps

Post loads to comments.